Hyrox Exercises: Your Guide to the 8 Workouts
Welcome to the world of Hyrox, the global fitness race that combines running with functional strength training. Are you ready to dive into the specific Hyrox exercises that form the core of this challenging event? This blog post will give you an in-depth understanding of each exercise and equip you with the knowledge you need to optimize your training and performance.
Hyrox is more than just a test of raw strength; it's a test of endurance, strategy, and mental resilience. Each race consists of an 8-kilometer run, interrupted by 8 different functional workouts. To succeed, it is essential to have a solid understanding of each Hyrox exercise and how best to train for them. If you are completely new, you can find a comprehensive guide to Hyrox here, which will explain the concept further. For those considering the challenge but feeling unsure, there is also a specific Hyrox for Beginners guide.
Let's now dive into the specific [Hyrox exercises] and give you the tools you need to dominate them.
1. SkiErg: The start of the challenge
The first of the [Hyrox exercises] is the SkiErg, a cardio machine that simulates cross-country skiing. Here you need to pull 1000 meters. While it may seem like a pure upper-body workout, it is crucial to involve the entire body – especially the legs and core – to achieve optimal power and efficiency.
Training tips for SkiErg:
Focus on technique: Pull powerfully with your whole body, not just your arms. Imagine "falling" forward with each pull. Heart rate regulation: Avoid starting too hard. Find a rhythm that allows you to maintain a stable heart rate without burning out too quickly. Interval training: Practice repeated 1000m intervals to improve your endurance and pace.
2. Sled push: The heavy resistance
Sled push is one of the most notorious [Hyrox exercises]. Here you have to push a weighted sled 50 meters forward and 50 meters back (in some events 2 x 25m forward and 2 x 25m back). The weight varies depending on the category (e.g., men, women, doubles). This exercise tests your leg strength, core, and ability to generate constant power.
Training tips for Sled push:
Low center of gravity: Keep your body low and lean into the sled with your whole body. Short, powerful strides: Generate power from your legs, pushing through your heels. Train with varying weights: Practice with heavier weights than in Hyrox to make the race weight easier, and with lighter weights to improve your speed.
3. Sled pull: Pulling power and endurance
After the sled push comes the sled pull, where you have to pull the same sled 50 meters forward and 50 meters back. This exercise requires strength in your back, arms, grip, and endurance.
Training tips for Sled pull:
Use your whole body: Pull with your legs, lean back, and use your back and core. Avoid primarily pulling with your arms. Grip strength: Incorporate grip strength exercises into your training (e.g., deadlifts with a hold, farmer's walk). Focus on momentum: Try to maintain a fluid pull and avoid stopping unnecessarily.
4. Burpee broad jumps: A true test of endurance
Burpee broad jumps are undoubtedly one of the most mentally and physically draining [Hyrox exercises]. You must perform a burpee and then jump forward 80 meters. This exercise tests your overall body strength, explosiveness, and cardiovascular endurance.
Training tips for Burpee broad jumps:
Technique is key: Practice a fluid burpee transition into the jump. Minimize wasted movements. Pace yourself: Don't start too fast. Find a sustainable pace you can maintain throughout the 80 meters. Mental training: This is an exercise where mental strength is crucial. Visualize success and be prepared for discomfort.
5. Rowing: Row your way through 1000 meters
Halfway through Hyrox, there are 1000 meters of rowing on the rowing machine. Like the SkiErg, this exercise requires a combination of strength, technique, and endurance, with the legs being the primary engine.
Training tips for Rowing:
Power from the legs: 60% of your power should come from your legs, 20% from your core, and 20% from your arms. Efficient pull: Pull the handle towards your solar plexus, keep your back straight, and return controllably forward. Tempo and power: Experiment with different stroke rates and intensities to find your optimal balance.
6. Farmers carry: Grip and core strength
Farmers carry is one of the more straightforward but still challenging [Hyrox exercises]. You need to carry two kettlebells (or dumbbells) for 200 meters. This exercise tests your grip strength, shoulder stability, core, and general endurance.
Training tips for Farmers carry:
Strong posture: Maintain an upright posture, shoulders back, and engage your core. Grip strength training: Incorporate specific grip strength training. If you have difficulty holding the weight firmly, your posture will quickly deteriorate. Distance adjustment: Practice carrying the weight over longer distances than 200 meters in training to make the Hyrox challenge easier.
7. Sandbag lunges: The lower body's acid test
Sandbag lunges are a brutal test of leg endurance. You need to perform walking lunges with a sandbag on your shoulders for 100 meters. This is an exercise that requires good balance, core strength, and – most importantly – the will to continue when your legs are burning.
Training tips for Sandbag lunges:
Consistent depth: Make sure your knee touches the ground (or comes close) in each lunge. Controlled movement: Avoid speeding up too much at the start. Focus on a controlled, stable movement. Leg strength training: Supplement with squats, lunges, and step-ups to build specific leg strength.
8. Wall balls: The last big challenge
The last, but certainly not least, of the [Hyrox exercises] are wall balls. Here you have to throw a medicine ball against a target on the wall a certain number of times (100 for men, 75 for women) and catch it again. This is a full-body exercise that requires coordination, explosiveness, and enormous cardiovascular endurance.
Training tips for Wall balls:
Legs first: Drive the ball up with power from your legs, as in a squat, before pressing with your arms. Breathing: Find a rhythmic breathing pattern that supports the movement. Sets and reps: Practice breaking the sets into smaller parts, e.g., sets of 10-15 reps with short breaks, to maintain a higher pace.
Strategies for the 8 Hyrox exercises and the run
A Hyrox race is not just about mastering the individual [Hyrox exercises], but also about optimizing the transitions between running and workouts. Running is the biggest part of Hyrox. A good strategy for Hyrox running is just as important as your performance in the exercises. Remember that Hyrox differs from, for example, Crossfit, and you can read more about what is the difference between Hyrox vs Crossfit? in our blog post on the topic.
To prepare optimally, we recommend looking at a structured Hyrox program that combines strength training with running training. This will help you build the necessary endurance and strength to tackle the entire challenge.
Conclusion
Hyrox is a fantastic way to test your fitness, and with the right training and mental attitude, you can achieve impressive results. By understanding and strategically training each of the 8 [Hyrox exercises], as well as optimizing your running, you will be well on your way to achieving your goals. Remember that it's about consistency, dedication, and enjoying the journey. Now it's up to you to put this knowledge into action. Happy training!
